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HEALTH
Apr 19, 2023 at 01:51 PM

10 Exercises For A Stronger Back You Can Do At Home

Without Any Equipment
Saurav Bhanot

Since we’re all guilty of either sitting on a chair working the whole day or lazing
in bed on a day off, the one body part that needs maximum attention is our
back!

DailyBurn

With a rise in pay packages and hectic work schedules, there’s also a steady rise in
With a rise in pay packages and hectic work schedules, there’s also a steady rise in
young people of India suffering from bad backs.

Thankfully, a little exercise can go a long way in ensuring your back is top
shape, no matter what your schedule.

FitforFun

Here are 10 exercises you can do at home, without any equipment, that’ll get
you a fitter, more supple back:

1. Superman

Lie on your stomach and slowly, lift both your arms and legs simultaneously, as much
as possible. Hold this position for as long as you comfortably can and keep looking
straight ahead.
HuffingtonPost

2. Aquaman

For this variation of Superman, first lift your right arm and the left leg as much as you
can. And when you bring the two down, lift your left arm and your right leg. Do both
these movements as fast as possible.

Pinterest

3. Bhujangasana or the Cobra Pose

Lying in the prone position, place your palms at shoulder level and tightening your
stomach, lift you upper body in a stretch with your eyes facing upwards. Make sure to
keep your chest lifted and avoid arching your back.
Bump

Try This – Different Types Of Push Ups

4. Squats

For those who didn’t know, since squats isometrically use both the lower and upper
back, they’re a great workout to strengthen your spine too. Moving the hips back,
bend the knees and hips to lower the torso and after pausing for a couple of seconds,
return to the upright position.

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Pinterest

5. Setu Bandhasana or the Bridge Pose

Lying on the floor, bend your knees and place your feet on the floor. Next, sucking in
your stomach, lift your pelvis and buttocks as high as possible as you try and grab the
back of your feet with your hands.

Nowdaily

Check Out – Fitness Apps That Will Help You in Workout at Home

6. Cat Stretch

Come down on all fours and take a deep breath. As you exhale, push your belly
towards your spine, curving your back to the ceiling. Hold this position for a few
seconds and then, slowly bring your back down to normal.
seconds and then, slowly bring your back down to normal.

NinaStanic

7. Kneeling Extension

Get your body on all fours and left your right leg and left arm to shoulder level. Hold
this position for a few seconds while looking straight ahead. Then, bring the leg and
arm down and lift the left leg and right arm next.

Howtoxp

Check Out – Effective Cardio Exercises You Can Try At Home

8. Plank

Since it requires you to tighten your core, the plank is a great way to strengthen your
back, especially the lower part of it. Depending on your fitness level, either do the
forearm version or the classic one and make sure to look straight ahead for extra
effect.

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Giphy

9. Dolphin Kicks

Place your torso on a table or bench as you lie on your stomach and slowly, lift both
your legs together in the air as high as you can. If lifting both the legs together is
particularly tough, do it one leg at a time.
Giphy

10. Adho Mukha Svanasana or the Downward Dog Pose

This is the best stretch for the lower back ever! Begin in a kneeling position with your
hands directly under the shoulders and fingers spread wide. Tuck your toes and
engage your abs as you push your body up so only your hands and feet are on the
ground. Press through your hands, moving your chest gently towards your thighs and
your heels towards the floor.

DailyBurn

Don’t forget to breathe normally through all the exercises and try and push
yourself every single time!

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